Summit Surge Hill Repeats

Workout - Summit Surge Hill Repeats

• 15min @ 6'30''/km
• 7 lots of:
  • 2min @ 5'00''/km
  • 2min rest
• 12min @ 6'30''/km

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Intro: Here’s a summary of Interval Work at 14,170 feet above the sea from Seth James DeMoor. It’s definitely worth watching in full — we’ve extracted the main details so you can start running this workout today. Check out the complete video for additional context and tips.

Key Points:

• Your warm‑up takes you up roughly 3,000 feet of elevation before the workout proper begins.
• The core structure is built around “surges”: you run hard uphill for 2 minutes, then recover by jogging downhill for about 1 minute.
• Depending on how much trail you have, aim to complete 8‑10 of these surges.
• A quick gel provides energy when training at altitude.

Workout Example:

1. Warm‑up: head up the mountain at an easy effort, gaining around 3,000 ft of elevation.
2. Main set – 8 – 10 surges:
   • 2 min uphill hard effort (find a stretch where you can sustain the intensity).
   • ~1 min easy downhill to recover.
   • Repeat 8‑10 times (modify the total based on trail length).
3. Cool‑down: jog down at an easy pace; your total session will be roughly 10 mi (16 km) with 3,800 ft (≈1,100 m) of vertical gain and loss.

Closing Note: Pack a gel, head to the mountain, and give these high-altitude surges a shot — then adjust paces and rest periods in the pacing app to match your fitness level. Enjoy the challenge and stay curious about what you can accomplish.

References

• Interval Work at 14,170 feet above the sea - YouTube (YouTube Video)